0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row

10 x Lunges

10 x Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Partner 16 Rounds for reps:

50 seconds x Max Calorie Row

40 seconds x Max MB Lunges (hold anywhere)

30 seconds x Max MB Sit-ups

*I would set the interval clock for 16 rounds of 2 minutes

*alternate full rounds with partner, 32 total minutes of interval based training, 2 minutes of work, 2 minutes of rest, technically this could be an individual workout, but it will add to the atmosphere when you are cheering for your partner and occupies you during the two minutes rest so you don’t feel so much like you are just standing there, make sure to push HARD during your two minutes of work so that you want every second of the rest

*score is total reps: lunges + calories + sit-ups

*should be good with the rower since it is a partner workout

*Pace: Aggressive: 60 reps per round, Solid: 50 reps per round, Limit: 40 reps per round

Beginner: 10/8

Scaled: 14/10

Rx: 20/14

Rx+: 30/20

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch